A simple vegetarian and vegan isobho recipe for abathandi garlic! Uma ufuna i-vampire ephindaphinda i-garlic-packed vegan miso isobho ukuzama, ungaboni ngaphezulu.
Le recipe eyisisekelo yemifino kanye ne-vegan ipheka ngemizuzu embalwa nje. Uhlangothi oluphelele lokudla kwaseJapane. Uma uthanda i-garlic, ungasebenzisa eziningi zalezi zithako ukwenza isobho se-mango saseJapan .
Lesi siphuzo esiphuthumayo se-Japanese miso isobho siyimifino futhi i-vegan futhi, ingaba ne-gluten mahhala futhi uma usebenzisa i-miso ye-gluten-free. I-Miso isekelwe ngokwamanye ama-soybe futhi ayikho i-gluten, kodwa izitolo eziningi zezinto zokudla zifaka izinto ezihlukahlukene kulezi zinsuku, kufaka phakathi i-miso eyenziwe ngamabele ezifana nebhali, okungenalo i-gluten.
Okuzokwenza
- 5 izinkomishi amanzi
- 1/4 indebe miso
- 3 clove garlic, nengulube
- 3/4 tsp powder powder
- 1/2 indebe elicwengekile e-shiitake amakhowe
- 1 tbsp sauce soy
- 1 tbsp amafutha esame
- 1 block tofu, noma yiluphi uhlobo, lucwiliswe ngam cubes amancane
- 3 ama-scallions (u-anyanisi aluhlaza), aqotshiwe
Indlela Yokwenza
- Amanzi okushisa kuze kube sezingeni eliphansi, bese unciphisa ukushisa ukuze amanzi ashise kepha hhayi empeleni ukumisa noma ukubilisa bese ushukumisa ku-miso. Ufuna uqaphele ukuthi amanzi awapheki uma ufaka ku-miso, kodwa kunalokho kufanele kube ngaphansi kwephuzu lokubilisa.
- Hlanganisa kahle ukuqeda ngokuphelele i-miso futhi uqinisekise ukuthi akukho-clumps, bese uvuselela izithako ezisele futhi uvumele ukushisa imizuzu embalwa, ukuze uthule kancane ugarlikhi namakhowe.
- Faka kahle, bese ukhonza.
Ukwenza isisindo 6 semifino yokudla yemifino ngegalikhi.
Idatha yempilo (kusukela ku-Calorie Count):
Amakholori: 55, amaKhalori avela ku-Fat: 31
Inani Lansuku zonke:
Ingqikithi yamafutha: 3.4g, 5%
I-Fat egcweleyo: 0.6g, 3%
I-cholesterol: 0mg, 0%
I-sodium: 482mg, 20%
Inani lama-carbohydrate: 4.0g, 1%
I-Fiber Diet: 0.9g, 4%
Amaprotheni: 2.7g
I-Vitamin A 2%, i-Vitamin C 3%, i- Calcium 5%, i-Iron 4%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 157 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 599 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 11 g |